Most people know that in order to be healthy, they need to exercise. But what many people don’t know is that you don’t need a gym membership in order to get a great workout. In fact, there are many home exercises you can do with no equipment needed. Here are ten exercises that will work all the major muscle groups and help you get in shape in no time:
Updated 05/08/2022: Removed crunches and added sit-ups.
Squats
Your legs and glutes will be strengthened, making them a crucial aspect of any training plan. In any form, you can be sure that the squat will get your heart rate up quickly, whether you’re doing it the traditional way or in more dynamic ways like frog squats or alternate pistol squats. A good home workout regimen should include at least some squats if you want to build stronger, more defined legs and glutes. You won’t be sorry.
Push-ups
There’s no need to head to the gym for an effective workout – push-ups are one of the best home gym exercises you can do! Not only do they tone your arms, chest and core, but they’re also a great way to boost your cardiovascular health. And the benefits don’t stop there – research has shown that regular push-up training can also help to improve bone density and reduce the risk of injuries. So what are you waiting for? Get down and give me 20!
Kettlebell Deadlifts
This exercise works your glutes, hamstrings, back, and shoulders. To do a kettlebell deadlift, hold a kettlebell in each hand with your arms hanging down in front of you. With your back straight and head facing forward, bend at the knees until your hands are just under or above your knees. Then push yourself up into an upright position, keeping the kettlebells close to your body throughout the entire movement.
Kettlebells are great for your home gym as they are a great tool for working multiple muscle groups and help improve your balance and stability. For those of you short on home gym space, consider adjustable kettlebells which can be easily stored away. If you don’t have a kettlebell, though, you can easily substitute dumbbells or even household objects like water bottles.
Sit-ups
Sit-ups are one of the most common home gym exercises. They are a great way to strengthen your core muscles, including your abs, and can be done without any equipment. There are many different variations of sit-ups, so you can find one that suits your fitness level.
Begin by lying on your back with your knees bent and your feet flat on the ground. Keeping your hands behind your head, steadily lift your upper body off the ground, curling toward your knees with your abs. Repeat the process, returning to where you were before. Holding a weight or performing sit-ups on an inclined surface can make them more difficult. As long as you stick to the basic sit-up, you’ll get a great workout in.
Running
Running has always been one of my favorite forms of exercise. Whether I’m heading out on a leisurely jog with friends or pounding the pavement in a high-intensity interval training workout, there’s something about the sense of freedom and exhilaration that comes with running that always keeps me coming back for more.
See our tips to avoid runner injuries
Although running may seem like a simple activity, there are actually many home gym exercises that you can do before, after, or even while you’re out on your run to maximize your results and make every workout count.
Lunges
Lunges are a great way to work your glutes, quads, and hamstrings. They are great for mixing up your weight lifting routine. To do a lunge, start by standing with your feet together. Then take a large step forward with one leg and lower your body until your front knee is bent at a 90 degree angle. Make sure that your front knee is directly above your ankle, and that your other leg remains behind you with its knee almost touching the ground. Then press yourself back up to the starting position, repeat on the other side, and continue alternating legs as you lunge down the road or track.
One of my favorite home gym exercises to do before a run is a set of walking lunges. Not only do they get your muscles warmed up and ready for action, but they also help improve your balance and coordination – both of which are essential for running. To do walking lunges, start in the same position as a regular lunge, but instead of stepping back, take a step forward with your back leg and push off from the front foot.
Curls
Whether you’re curling dumbbells or cans of soup, curls are a great way to work your biceps. Hold a weight in each hand and stand with your feet about hip-width apart. Start by fully extending your arms down by your sides, with your palms facing inwards. Then bend at the elbows and raise the weights up towards your shoulders. Be careful not to move the rest of your body when you do this, as it’s important that only your arms are moving throughout the entire exercise. When you reach shoulder height, slowly lower the weights back down to their original position and repeat.
Box Jumps
Box jumps are a plyometric exercise that help improve your explosive power and reaction time. They are also a great way to work your quads, glutes, and calves. To do box jumps, start by standing in front of a sturdy box or bench. Lower yourself into a quarter squat position, then swing your arms back and explosively jump up onto the surface in front of you. Pause for a few seconds, then jump back down and repeat. Be sure to land with both feet completely flat on the box at all times, as this will help protect your joints and prevent injury.
Planks
Planks are another great way to work your entire core, from your forearms down to your glutes. To do a plank, get into a push-up position with your hands flat on the ground and your arms fully extended. Then bend at the elbows and lower yourself until you’re resting on your forearms. Make sure that you keep your body in a straight line from your head down to your heels, and that you engage your core by pulling your belly button up towards your spine. Hold the plank position for as long as you can, making sure to breathe steadily throughout and never letting your hips drop or sag.
Conclusion
There are many other great home gym exercises that you can do to get a great workout in without having to go to the gym. These ten exercises are just a few of my favorites that help me stay fit and healthy without ever having to step foot inside a gym. So, if you’re looking for a way to save some money and still get in a great workout, try these exercises and see for yourself how effective they can be!
